Rainbow Microgreens Salad Recipe
Prep time
Total time
This fresh salad is packed with nutrients, pops of flavour and rainbow colours on the plate. I make it with whatever microgreens I have on hand at the time so feel free to substitute ingredients with what you have handy. The dressing is a real keeper too! Works well on just about any salad.
Recipe type: Salad
Cuisine: Raw Food, Vegan, Vegetarian
Serves: 2
  • 1 cup of mixed microgreens (e.g. beetroot, radish, basil, parsley, coriander/cilantro, sunflower, red cabbage, kale, broccoli or pea sprouts)
  • 1 handful of rocket/arugula or baby spinach leaves (washed and dried)
  • 1 medium cucumber, sliced thinly
  • 12 cherry tomatoes
  • 1 small carrot, grated
  • 2 tblspns cold-pressed olive oil (ideally organic)
  • 1 tblspn vinegar (apple cider or white) or freshly squeezed lime juice
  • 1 tspn pure maple syrup or a few drops of liquid stevia (or sweetener of choice)
  • 1 tspn sesame oil
  • 1 tspn tamari (organic soy sauce) or salt to taste
  1. To harvest your microgreens, snip with scissors above the soil. Handle gently as they are very fragile. Rinse with water if needed and drain well in a colander or strainer. If you are buying your microgreens, harvest a variety of flavours and colours to give a real pop of flavour to your salad and maximise the phytonutrient health benefits.
  2. In a bowl, add grated carrot then top with rocket or spinach and mixed microgreens. Layer the cucumber and cherry tomatoes around the bowl.
  3. For your dressing, add all ingredients to a screw top jar and shake well. Pour over salad just before serving.
1. Substitute salad ingredients with your favourites e.g. shredded cabbage, lettuce, avocado and capsicum/peppers.
2. To turn this salad into a more substantial meal, add sunflower seeds, pepitas, walnuts (or your favourite nuts) or toasted croutons, etc.
3. If serving salad to children, get creative with your plating! Make a rainbow with the ingredients or a funny face. Fun food gets eaten!
4. Make up the dressing ahead of time so you just have to assemble the salad if you're in a rush.
5. This salad can also be put in a mason jar and kept in the fridge ready to take to work.
Recipe by The Micro Gardener at https://themicrogardener.com/easy-guide-to-growing-microgreens/